Protein

 

Proteins are the essential building blocks for the repair of existing tissue and for the manufacture of new tissue, including muscle. 


Proteins also are the building blocks for hormones and enzymes that regulate metabolism and other body functions.  Protein is considered a key nutrient for all athletes, and it has an important role in the response to exercise.  

Protein provides a small source of fuel for exercising muscles.  Protein can be used as an energy source if an athlete's carbs and caloric intake are insufficient; however, proteins are a very inefficient energy source.  The body prefers to use carbohydrates as its energy source because they are a more efficient and "cleaner burning" fuel.

Proteins are considered in two types: complete and incomplete. 
Click each coloured row for information about the two types of protein.

Complete proteins contain all essential amino acids.

Examples: 
  • meat
  • poultry,
  • milk products
  • fish
  • soy*

*Soy is the only plant-based complete protein.



Incomplete proteins are missing one or more essential amino acids.

Examples:
  • cereal (including wheat, oats, rye, barley, etc.)
  • baked beans
  • pasta
  • lentils
  • nuts and seeds

Digging Deeper

"Dietary surveys show that most athletes already consume diets providing protein above the maximum recommended level, even without protein supplements.  Therefore, most athletes do not need to be encouraged to increased their protein intakes.  However, these surveys relate mostly to athletes who eat western style diets.  More information is needed for athletes who follow different food customs.

Athletes who are most at risk of not meeting their protein needs are those who restrict their calorie intake or who don't have variety in their diet."
from Nutrition for Athletics: A Practical Guide to Eating and Drinking for Health and Performance in Track and Field

Protein needs are slightly higher for
  • adolescent athletes
  • athletes restricting calories
  • athletes training for endurance and strength

Complementary Proteins

Consume two incomplete proteins from the following "Complementary Protein Triangle" to provide all essential amino acids.  The food types on each corner of the triangle is an incomplete protein.  However, when you combine food types from each of the corners, you will create a food item which has proteins that in combination have all essential amino acids (complete protein).